Performing side splits is a challenging maneuver often used by gymnasts and dancers. It requires a tremendous amount of flexibility in the hamstrings, groin, hip adductors and lower back. Whether you are a pro at dropping into a side split or you're attempting to learn, you'll find greater flexibility and range of motion if you stretch your muscles before and after performing a side split. Reduce your risk of injury by warming up the muscles for 5 to 10 minutes by walking or jogging in place. Do not hold your breath during the stretches; instead, breathe deeply through your nose throughout the entire stretch.

Downward-Facing Frog

Downward-Facing-Frog is a deep stretch that targets the inner groins, hips and lower back. Position yourself on all fours, aligning your wrists under your shoulders and your knees under your hips. Open your knees as wide as you can and line up your ankles with your knees, toes and feet turning out to the sides. Imagine that your legs are frog legs splayed out to either side. Rest on your forearms and drop your torso toward the floor. If you feel any pressure in your knees cushion them with folded blankets or pillows before coming into the pose. Stay in the pose for 30 seconds to five minutes.

Seated Straddle Stretch

In the seated straddle stretch, you'll stretch your groin, hamstrings and lower back muscles. Sit on the floor with a straight spine and your legs extended on the floor in front of you. Spread your legs away from each other into a wide "V" shape, knees and toes pointing toward the sky. Engage your core muscles by drawing your belly button in toward your spine and lengthen through your spine. Hinge at the waist and fold forward, lowering your torso toward the floor. Hold the stretch from 30 seconds to five minutes.

Hip Adductor Stretch

Use an exercise band or yoga strap to help you deeply stretch your hip adductors. Lie on your back with both feet on the floor, knees pointing up to the ceiling. Bend your right knee and bring the knee into the chest. Hug the knee into the chest for a few seconds. Wrap a strap around the ball of your right foot and hold on to the ends of the strap with your right hand. Extend the right leg up to the sky as straight as you can get it and hold for 15 to 30 seconds. This stretches the hamstring. Next, lower your right leg to the right, so it is in line with your right hip and touching the floor. Hold the stretch for 15 to 30 seconds. Use the strap to guide the movement as you slowly lower the leg. Repeat on the left side.

Butterfly Stretch

The butterfly stretch targets the inner groin, hips and lower back muscles. To perform this stretch, sit up tall with a straight spine. Bend your knees and press the soles of your feet together directly in front of the groin. Hold on to your toes with both hands. Hinge forward at the waist and lower your torso down toward the floor. Press the feet into each other firmly to encourage the hips to open even further. Hold the stretch for 30 seconds up to five minutes.

References

About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.